{"@context":"https://schema.org","@type":"Recipe","url":"https://trevorfarias.com/recipes/seared-swordfish","markdownUrl":"https://trevorfarias.com/recipes/seared-swordfish/recipe.md","name":"Pan-Seared Swordfish Recipe (With Lemon Garlic Butter)","description":"The best pan-seared swordfish recipe: thick swordfish steaks seared in a hot skillet until golden, then finished with lemon, garlic and butter. Fifteen minutes, with the exact doneness temperature.","summary":"The best way to cook swordfish is to pat 1-inch-thick steaks dry, season with salt and pepper, and sear them in a very hot skillet with a little oil for 3 to 4 minutes per side until deep golden, then add butter, garlic and lemon juice and spoon it over the fish for a minute. Pull the swordfish at 130°F on an instant-read thermometer for a moist, just-opaque center. Swordfish is meaty and forgiving, but it turns dry quickly past 140°F.","author":"Trevor","publisher":"Trevor's Kitchen","datePublished":"2026-09-08","dateModified":"2026-09-08","category":"Dinner","cuisine":"Mediterranean","keywords":["swordfish recipe","pan seared swordfish","how to cook swordfish","best swordfish recipe","swordfish steak recipe","swordfish with lemon butter","easy swordfish recipe","grilled swordfish","swordfish internal temperature","healthy fish dinner"],"prepTime":"PT5M","cookTime":"PT10M","totalTime":"PT15M","yield":"4 swordfish steaks","servings":4,"ingredientGroups":[{"name":null,"ingredients":[{"amount":"4","name":"swordfish steaks","note":"6 to 8 ounces each, about 1 inch thick","text":"4 swordfish steaks, 6 to 8 ounces each, about 1 inch thick"},{"amount":"1","unit":"teaspoon","name":"kosher salt","text":"1 teaspoon kosher salt"},{"amount":"1/2","unit":"teaspoon","name":"black pepper","text":"1/2 teaspoon black pepper"},{"amount":"2","unit":"tablespoons","name":"olive oil","text":"2 tablespoons olive oil"},{"amount":"3","unit":"tablespoons","name":"unsalted butter","text":"3 tablespoons unsalted butter"},{"amount":"3","name":"garlic cloves","note":"thinly sliced","text":"3 garlic cloves, thinly sliced"},{"amount":"2","unit":"tablespoons","name":"fresh lemon juice","note":"plus lemon wedges for serving","text":"2 tablespoons fresh lemon juice, plus lemon wedges for serving"},{"amount":"1","unit":"tablespoon","name":"capers","note":"drained, optional","text":"1 tablespoon capers, drained, optional"},{"amount":"2","unit":"tablespoons","name":"chopped fresh parsley","text":"2 tablespoons chopped fresh parsley"}]}],"steps":[{"step":1,"name":"Season","text":"Take the swordfish out of the refrigerator 15 minutes before cooking. Pat the steaks completely dry with paper towels and season both sides with the salt and pepper.","tip":null},{"step":2,"name":"Heat the pan","text":"Heat a large cast-iron or stainless-steel skillet over medium-high heat until very hot, about 3 minutes. Add the olive oil and swirl; it should shimmer.","tip":null},{"step":3,"name":"Sear","text":"Lay the steaks in the pan without crowding and cook, undisturbed, for 3 to 4 minutes, until the bottom is deep golden and releases easily. Flip and cook 2 to 3 minutes more, until the center reads 130°F on an instant-read thermometer.","tip":"If the fish sticks, it is not ready to flip. Give it another 30 seconds."},{"step":4,"name":"Make the pan sauce","text":"Reduce the heat to medium-low. Add the butter, garlic and capers to the pan. When the butter foams, spoon it over the steaks for about 1 minute, until the garlic is fragrant and just golden. Add the lemon juice and parsley and swirl.","tip":null},{"step":5,"name":"Rest and serve","text":"Transfer the swordfish to plates, spoon the pan sauce over the top, and let rest for 2 minutes. Serve with lemon wedges.","tip":null}],"equipment":["Large cast-iron or stainless-steel skillet","Instant-read thermometer","Fish spatula or tongs","Paper towels"],"notes":["Pull the fish at 130°F. Swordfish dries out fast past 140°F.","Do not move the steaks for the first 3 minutes; the crust forms and releases on its own.","Add the garlic only after the heat is lowered so it does not burn."],"storage":["Refrigerate leftovers, covered, for up to 2 days.","Reheat gently in a covered skillet over low heat with a splash of water, or flake cold into a salad or pasta.","Cooked swordfish does not freeze well; it becomes dry and mealy."],"variations":["Mediterranean: add 1/2 cup halved cherry tomatoes and 1/4 cup olives to the pan with the butter.","Blackened swordfish: coat the steaks in 2 tablespoons Cajun seasoning before searing and skip the capers.","Herb crusted: press chopped rosemary and thyme onto the steaks with the salt and pepper.","Swordfish piccata: double the lemon and capers and add 1/4 cup white wine before the butter."],"faqs":[{"question":"How do you know when swordfish is done?","answer":"An instant-read thermometer in the thickest part should read 130 to 135°F. Without a thermometer, cut into the center: it should be opaque with just a trace of pink translucence and flake with gentle pressure. Fully white and flaking easily means it is slightly overdone."},{"question":"Should swordfish be pink in the middle?","answer":"A faint pink or translucent center is ideal; it means the fish is juicy. It should not be raw or glassy. If you prefer it fully opaque, cook to 140°F, but expect a drier steak."},{"question":"Why is my swordfish dry?","answer":"It was overcooked, which happens fast because swordfish is lean. Use a thermometer and pull it at 130°F. Thicker steaks are more forgiving than thin ones."},{"question":"Do you eat the skin on swordfish?","answer":"No. Swordfish skin is thick and tough. Most steaks are sold with a strip of skin around the edge; you can leave it on for cooking, since it helps hold the shape, and cut it away at the table."},{"question":"Is swordfish high in mercury?","answer":"Swordfish is one of the higher-mercury fish, so the FDA advises pregnant women and young children to avoid it and other adults to limit it to about one serving a week. For everyone else it is a healthy, high-protein choice in moderation."}],"nutritionPerServing":{"calories":360,"fatGrams":22,"saturatedFatGrams":8,"carbohydrateGrams":1,"fiberGrams":0,"sugarGrams":0,"proteinGrams":38,"sodiumMilligrams":560,"cholesterolMilligrams":125}}